Hamstring Injury

A hamstring injury can cause you to suddenly pull up during your run. It usually happens when you're running fast. Or you might feel a slight twinge when you're bending down to tie your shoe laces.

Here we offer possible causes, symptoms, treatment and stretches.

Symptoms
Possible Causes
Treatment
Stretches



Symptoms of Hamstring Injury

A muscle strain or tear is usually categorized from mild (Grade 1) to
severe (Grade 3).

Grade 1
You'll probably feel slight pain and tightness when running or stretching. You'll have minimal strength loss. You might experience cramping.

Grade 2
You'll feel pain when running and when you're stretching. The pain may cause you to limp (definite loss of strength) and you might have some bruising.

Grade 3
You'll feel a burning sensation and stabbing pain. It can feel like you've been shot in the back of the leg. You'll have a complete loss of muscle strength, may have trouble walking and a lot of bruising.

Possible Causes of Hamstring Injury

• Not spending enough time warming up.


• Sudden increase in your mileage, speed or hills.


• Not enough recovery between your hard workouts.


• Tight back, hip, quad and hamstring muscles - not enough stretching.


• Speed work on very tired muscles.


• Running on slippery surfaces e.g. water, ice, snow.


• Muscle imbalance, you may have strong quadriceps and weak hamstrings.


• Weak lower back and pelvis muscles.


• Over stretching or incorrect stretching e.g. bouncing.


• Shoes that are worn out or don't provide enough support.


• Excessive running on your toes.


• Recurring injury, doing too much too soon.

• Apply RICE (rest, ice, compression and elevation) immediately and as often as possible for the first week.


• Rest. No running for one to two weeks with a mild (Grade 1) muscle strain can prevent you from further injury and the possibility of a hamstring tear (Grade 3).


• Wait until the pain has gone and then gently stretch your hamstrings and quadriceps.


• Stay away from speed or hill work.


• Replace your old running shoes.


• Get a deep tissue massage.


• For a Grade 1 muscle strain seek professional advice if the pain persists after you've had time off. Seek immediate advice for a Grade 2 or 3 muscle strain and hamstring tear.

Top of Page

It can be easier to lengthen your hamstrings after you've stretched your quadriceps.

First Stretch

1. Begin on the floor, in a lunge position. Your left leg is forward with your foot directly under your knee. Your right leg is stretched out behind you with your knee, shin and foot on the floor.
2. Place both of your hands or fingertips are on either side of your bent left leg for support.
3. Lift up your back right leg and shift your weight onto the toes and ball of your back right foot. Keep this back leg fairly straight. Press your right hip down.
4. You'll feel a gentle stretch in your right hamstring, hip and groin.
5. Hold for 10-30 seconds.
6. Repeat stretch on your left leg.
7. Perform stretch 2-3 times.

1. Start in a standing position with your feet shoulder width apart and your toes pointing straight ahead.
2. With your knees slightly bent slowly bend from your hips and lower your upper body towards the ground. Let your head, neck, shoulders and arms relax and dangle towards the floor.
3. Allow your arms to rest where they land in front of your thighs, knees, shins, ankles or feet (it'll depend on your flexibility).
4. You'll feel a stretch in the back of your legs (hamstrings).
5. Relax and hold for 10-30 seconds.
6. Keeping your knees slightly bent protects your lower back and ensures you don't over stretch your hamstrings.
7. Don't bounce or push yourself towards the floor.
8. Perform stretch 2-3 times.

Top of Page